Pose sheet

Upright Frog Pose

Uttānamaṇḍūkāsanaउत्तानमण्डूकासन

Sit on your feet, spread your knees, and cross your forearms behind your head.

Open this pose in the 3D body

Steps

Support

Knees, shins, and tops of feet; buttocks supported on the feet.

Enter

Sit in Vajrāsana with the tops of your feet grounded.
Spread your knees and keep your big toes touching.
Raise and bend your right arm; palm on your left shoulder blade.
Repeat with your left arm; palm on your right shoulder blade.
Cross your forearms behind your head and lengthen your torso.

Hold

Lift your elbows without pushing your ribs forward.
Keep your neck aligned with your spine.
Keep your pelvis supported and your big toes touching.

Exit

Slowly lower your left arm, then your right.
Bring your knees together and return to Vajrāsana.

Breathing: Breathe naturally without holding your breath.
Gaze: Keep your eyes open or closed; keep your neck upright.
Duration: 5–10 seconds.

Adapt

Adaptations

Padded basePlace a blanket under your knees.
Chair optionSit on a chair; keep the same arm position.
Cross-legged seatSit in Sukhāsana and keep the same arm position.

Variations

Uncrossed hands on the same-side shoulder blades.
Palms together behind your head, elbows bent.

Signals of effort

Deep flexion of both knees.
Knees apart and big toes touching.
Arms raised with both elbows bent.
Tops of feet grounded with ankles in plantar flexion.